Could Your Healthy Plant-Based Diet Be Robbing You of Iron?

You've probably felt more energetic and lighter than ever with a plant-based diet, but is your healthy diet robbing you of something crucial for the well-being of your body? It's rich in vitamins, fiber, and antioxidants, but it could be missing that all-important nutrient: iron.

Iron is necessary for transporting oxygen in your body, and a deficiency can lead to symptoms not limited to fatigue, weakness, difficulty concentrating, etc. Plant eaters think they have a full set of nutrients, but iron is tricky when it comes to plants. The iron in plant foods (non-heme iron) isn't absorbed as well by the body as that in animals, so while eating foods rich in iron, one's body might not be able to take it in effectively. This blog will shed light on how the plant-based diet can affect iron levels in your body, what to do to check whether you're getting enough, and what's typically done wrong. We also include practical tips for increasing iron absorption without compromising the healthy benefits of your plant-based eating habits.

Why is Iron Different in Plant-Based Foods?

Iron from plant sources exists in a non-heme state and does require some assistance for absorption compared with the heme iron from animal foods. Without this help, one may not be able to absorb enough iron solely from plant-based sources.

Here are the core reasons for the low absorption of iron from plant-based sources:

• A lower absorption rate: Heme iron from animals is absorbed with about 15-35% efficiency, while non-heme iron from plants is absorbed with much poorer efficiency, about 2-20%.
• The presence of inhibitors: Certain substances like phytates which are found in whole grains and legumes, oxalates which are present in spinach, and calcium hinder iron absorption, making it harder to absorb from plant sources.
• Lack of enhancers: Vitamin C which is a well-known enhancer of iron absorption, but if your diet is short on vitamin C-rich foods, you may be unknowingly lowering your iron-absorbing capacity in your body.

How Can You Improve Iron Absorption in a Plant-Based Diet?

Get some adjustments in your diet that will improve the absorption of iron from plant-based foods. Here are some practical ways that can help to improve how your body utilizes iron:

1. Eat iron-rich foods together with vitamin C: Vitamin C will assist in the absorption of non-heme iron. By adding any of the above-listed foods such as citrus fruit, strawberries, bell pepper, and broccoli.
2. Soak and sprout grains and legumes: By soaking and sprouting grains and legumes will help to lower the content of phytates, which will inhibit absorption of iron. It means all lentils, beans, and grains should be soaked overnight before cooking.
3. Avoid drinking tea or coffee during meals: The tannins present in tea and coffee form insoluble compounds with iron and thereby inhibit its absorption. In such a case, one should make sure to consume these beverages at least one hour before or after your meals.
4. Use cast iron cookware while cooking: By cooking in cast iron pans will help to add iron content up in your foods, especially an example of such a tomato-based sauce.
   

What Are the Best Plant-Based Sources of Iron?

If you are worried about iron intake in a plant-based lifestyle, you should therefore focus on iron-rich sources. Some of the best plant-based sources of non-heme iron are:

• Lentils: A wonderful source for iron-about 3.6 mg of iron in half a cup cooked.
• Chickpeas: High in iron, providing about 2.4 mg for half a cup cooked.
• Tofu and tempeh: The soy foods are rich sources of iron. Half a cup of tofu may provide about 3 mg of iron.
• Quinoa: A gluten-free grain, quinoa has approximately 2.8 mg of iron in a cup cooked.
• Spinach: Although spinach is extremely publicized as an iron-rich source, oxalates present in spinach inhibit absorption. Hence, along with vitamin C intake, it may also supplement iron.
• Pumpkin seeds: Tiny seeds with an iron content of approximately 2.5 mg for every ounce.

Are You Getting Enough Iron from a Plant-Based Diet?

Iron requirement is individual, but typically mature women need about eighteen mg iron per day, while mature men require about eight. The good news is many vegetarian foods offer a good amount of iron, but because non-heme iron is absorbed less efficiently, it's got to be complemented with enough variety in iron-rich food and means of enhancing absorption.

Here’s a breakdown of iron content in some common plant-based foods:

 

While you can get your iron needs from these sources, remember, it's also about how efficiently it can get absorbed. Eat a diet rich in vitamin C plus not entirely dependent on inhibitors like coffee or calcium-rich foods at mealtimes so that you can fully enjoy the benefits of these plant iron sources.

How Can You Tell If You Have an Iron Deficiency?

Iron deficiency may remain hidden in its early stages, but, eventually, it might lead to an iron deficiency anemia, if not attended or treated early. Symptoms of iron deficiency commonly include:

• Weakness and Fatigue
• Pale, brittle nails and skin
• Difficulty concentrating-brain fog
• Shortness of breath whilst physically active
• Cold hands and feet
• Frequent headaches

Of these symptoms, it might be a good time to check iron levels via blood test.

What Can You Do If You Suspect Iron Deficiency?

An immediate course of action includes the following if you suspect iron deficiency:

1. Consult the help of an expert: Doctors or Nutritionist will help you with the iron supplementation or diet change.
2. Modify the intake of iron-rich foods: Introducing more sources of iron pertaining to plants.
3. Consider iron supplementation: If need be, iron supplements can be served as a useful short-term fix, but one must always consult a Doctor or Nutritionist about the proper dosage.

Incorporating a healthy plant-based diet is definitely good for your health. However, when it comes to iron, extra caution is necessary. While some plant eaters have concerns about iron deficiency, the iron requirements of an individual can be met using the right foods and strategies. Focusing on iron-rich foods, enhancing absorption with vitamin C and avoiding inhibitors mean that you can enjoy the benefits of a plant-based lifestyle without sacrificing iron levels.

If you want to optimize your lifestyle even more, add Nakpro's Chelated Iron that can support your journey toward better absorption and nutrition. Just keep an eye on your iron consumption and experience the energy that comes with a balanced plant-based diet.